Journal: Emotions follow actions. Actions do not always follow emotion. Many times we want an emotion to drive our action … allowing us to feel excitement!, joy!, fun!… before we even begin to act! Reality is, if we wait to experience emotion, we’ll miss out on much more than we’ll experience. What are you waiting for emotions to instigate? What have you been hanging back in, relationally OR otherwise, just waiting to feel something before you give? Stop the waiting. Start giving. [Click here for additional Journal exercises]

SPARK ~ Thought of the Day:Quote of the Day: The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow. ~ Thomas Paine

Journal: If you sat across from your best friend at the dinner table tonight – and they were all ears – what would you tell them your greatest internal struggle is right now? Outside of any struggles with people or finances – what are YOU facing inside yourself? Write out in your journal what this battle looks like. Then copy down todays quote and essential element. [Click here for additional Journal exercises]

AIR ~ Movement of the Day:Thrusters with PVC: If you’re new to Thrusters, starting with PVC is a great way to get your form down before adding weight. Once you’ve got the motions down, this exercise can be performed with dumbbells, or a traditional bar as well, so switch it up! [Click here for additional Workouts]

Journal: Choose one of your greatest strengths. One thing you do well … Others recognize in you, and honestly, you see how they could! How you are making the most of that skill? Are you giving to and serving others with it? Are you using it to it’s absolute fullest? Chew on this –then write the answers to these three questions in your journal. [Click here for additional Journal exercises]Spark photo credit: http://pinterest.com/pin/184647653441667127/

NOTE: If you are doing regular, vigorous exercise, you should eat three eggs and consider eating a whole avocado or maybe adding a small chicken sausage to this meal. Increasing the protein and (healthy) fat is very important for blood sugar regulation and reducing midmorning cravings (see note below).

Fill medium (2-3 qt) saucepan 1/2 way with water; bring to boil

Turn heat down to medium/low and crack eggs into water

Cook for 2-1/2 minutes; remove eggs from water using a slotted spoon

Add sliced avocado to plate

Season both eggs and avocado to taste with sea salt, fresh cracked pepper (or some green salsa for a ‘kick’)

Serve with Green Smoothie or sliced organic apple

Bonfire Green Smoothie

You will not believe how good this smoothie tastes despite looking like lawnmower juice! Feel free to add or subtract what you have on hand and what you like in terms of taste. Just don’t go overboard on the fruit – this is a green smoothie designed to deliver great nutrient-dense antioxidents and phytonutrients. For a fantastic breakfast, serve with either eggs, some Yambanana Bread, or some bacon (uncured – no nitrites or nitrates) or organic sausage.

Can be put into glass jars and refrigerated for up to 36 hours

NOTE: Any smoothie can be made into a meal replacement by simply adding the following:
1 organic raw or hardboiled egg*
1-2 tbsp lemon-flavored fish oil
*Use fresh, local and organic eggs (not mass-produced supermarket brands)

Note From Dr. Paul: Although very nutritious, personally, some breakfasts don’t ‘stay’ with me long so I always plan to have a nutritious midmorning snack planned, like raw nuts with an apple, banana, carrots and celery.